2 months of Crossfit!!

I have been doing CROSSFIT for 2 MONTHS NOW!!!!!!!!!!! WHOOO !!!! I signed up for a year of crossfit. That means 10 months to go! I really am excited to see what a year's worth of crossfit on me looks like. I think I will post my 6 months results here in December.

Today's WOD:
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Time = 27 ish mins

This was a painful work out. I was suppose to do 21, 18, 15, 12, 9, 6, 3. I had to cut the workout in half. I need to work more on my upper body strength.

9/1/10 WOD:

Test 3 -

Tabata Squat
Max reps of Muscle-ups (I did push ups and ring rows) in 4 minutes = 85

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Can I saw my legs are sore from yesterday's workout.

Vee Bleu

8/30/10 - Today's WOD

Today's WOD was great!!! After a couple of days of not working out it felt good to go back to the gym. I did not do the WOD as Rx'd, it was modified:

Tie a five-pound plate to hang an honest 14" above your tiptoe reach and complete

5 rounds for time of:

50 Jump and touch

40 Squats

30 Sit-ups

20-Push-ups

10 Ring Pulls

=34:00 mins

I did 4 rounds instead of 5. 200 Jump and touch at 14' high from my tiptoes is great! I rocked the Jump and Touched. I guess high school basketball paid off. I did 160 squats today ( actually 170 with the warm-up). My legs are going to feel like jello tomorrow.

8/27 WOD:

Three rounds for time of: 21 Rope Pull-ups, 21 Push ups, 35 Squats = 13:22 mins

One of my coworkers told me I am getting skinny!! More evidence that my body likes Crossfit!

Oh yeah the chick in the pic is a beast!! Its Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games. Both athletes finished in 6th place in the 08 games. They both returned to the 09 Games as individuals, though Libby was about two months pregnant at the time. This year she was tenth at the regionals, about 6 weeks after giving birth. - 2010 Crossfit Games Site

3,2,1 GO...

Vee Bleu

Compliments are so much better than a scale!!

Today when I walked into the gym, my trainer Nate ( Owner of Crossfit Sandy Springs) asked me if I had lost weight. I told him I had no clue because I put the scale away. :)

Weighing yourself everyday or every week is not an accurate assessment of what is going on with your body. You could be gaining muscle which means you may weigh more or you might be losing inches and the scale isn't moving. Even worse, riding the emotional roller-coaster of constant weigh-ins can increase stress, interrupt sleep habits, and lead to difficult relationships with food, all of which have an effect on fat gain/loss. -- Mark Daily Apple ( great article to read!)

For me my indicators are dropping dress/pants sizes, or body fat measurements, or just feeling really good about myself and my progress.

About today's WOD: it was freakin awesome and fun. We did sprints and boy did I get stinky and sweaty. My legs are super sore. I felt like I was back on the high school track. :)

Who knew 5 mins of sprinting would kill me!

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Results: 1200 mm

Vee Bleu

Annie and Paleo Challenge Day 5

Today's WOD was quite easy for me. But I need to do better with my time. I am actually pretty good at Double-Unders which according to my trainer its takes people a long time to get. Its all those years of double dutch that prepared me for this day. LOL :)


“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders**
Sit-ups

= 18:37

***Double under - To perform a double under, the participant needs to jump up higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In competitive jump rope, triples, quadruples ("quads"), and quintuples ("quins") are common. --http://en.wikipedia.org/wiki/Skipping_rope

I am on my 5th day of my Paleo challenge and its going on ok. I have a lot of cravings for sweets. On Day 3 I did have a slip up but I am back on track now.

I am posting this video below to give you guys more insight on the Paleo Lifestyle.

Check it out!

Vee Bleu

ADAMBROWN Is NO JOKE!!!!!

Today's WOD is called ADAMBROWN. AND it killed me today. It’s by far my toughest work out yet. I had to really push myself today and boy was I sweaty.

My time really sucked today too. A workout that normally takes 20 to 30 mins took me 50:12 mins. Ha!!!!

Two rounds for time of:

103lbs pound Deadlift, 24 reps

24 Box jumps, 20 inch box

24 Wallball shots, 12 pound ball

Weighted Pushups 10 lbs 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 12 pound ball

43 pound Power Clean, 24 reps

I also started my 30 day Paleo Challenge yesterday. (8/16-9/16)

For 30 days I only eat:

Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.

--From Whole 9 - http://whole9life.com/category/whole-30/


This first day was tough all I wanted was some coffee with cream and sugar. But I had green tea instead.

Saturday’s ( 8/14) WOD (which was killer too):

3 rounds of:
400mm, carrying a 25lbs weight
20’’ Box Jumps, 20 reps
100mm sprint

Time: 22:13 mins

Vee Bleu

Quote of the day....

Today's WOD:

Five rounds for time of:
7 Ring Pulls
7 Push ups
43 pound Overhead squat, 10 reps
10 Toes to bar ( I did knee-ups)
20 Sit-ups

Time: 21:09 mins

Today's WOD

Today's workout was killer. I learned how to do a Squat Clean Thrusters. This was a full body workout. After 5 rounds I was done for. I am going to be super sore tomorrow.

Here is what I did at CFSS today:

5 rounds of:

63lbs Squat Clean Thruster, 5 reps

10 Ring Pulls

Time: 14:20mins

Below is a video of what Squat Clean Thruster is:




The chick in the video ROCKS!!!!

Vee Bleu

Isabel = Snatch

Not that type of Snatch... :) I mean Olympic lifts. Today at 6 am I learned how to do the snatch.

The snatch is a:
"... one of the two Olympic weightlifting events (the other being the clean and jerk).The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) (the pull) at which point the barbell is flipped overhead. - From Wikipedia"


It wasn't too difficult to do just need to work on my form. I am kinda of stoked that I am learning all these different lifts. I feel very powerful. But I am tired as hell and sore from the last work out. I realized that soreness is just part of Crossfit.

Anywhoo..... the WOD* of the day was:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Of course I did a modified version of the WOD - I did 40 pounds, 30 reps. I completed this in 16:25 mins.

Below is a Youtube video of a USA National Jr Weightlifting chick in 2006 doing the snatch:




Vee Bleu

* WOD = Work of the Day

Ass Whoppin Today!!!

Crossfit kicked my ass this morning!! BUT what a great ass whoppin!!!! I just did 10 dead lifts at @143lbs, 15 Box Jumps, & 20 Ring pulls for 5 Rounds in 23 ish mins.

Mentally- I could have done better. But I haven't worked out in 3 days. So now I know I can't go too long without working out. My mood goes down too :(

I am going to ramp up my Crossfit training to 4 times a week. Monday/Tuesday and Thursday/ Friday - Crossfit, Saturday - Sprints ; Wed/Sun- Rest Day
(Maybe add some Zumba and Pole fitness too - Lets get it in Cupcake!!!! Ha!)

Tomorrow ...5K Run

Vee Bleu